1. Quality
Every 4:00 for 16:00 (4 sets), complete the following:
8 Deficit DB Reverse Lunges (25kg plate)
8 Barbell Bent Over Rows
8 Ring Dips / Box Dips
2. KB Conditioning
3 sets, For Quality:
21-15-9 (Unbroken reps)
KB Swings (M=16kg, 24kg, 32kg / F=12kg, 16kg, 20kg)
3. Skills
Bar Muscle Up Practice
Rest Day Or 150 Cal on Bike 100 KB Swing 24/16 Kg 50 Push-ups on 20Kg Plate 1Km Run
Warm up Come in and find out =] Work out Teams of 2 30 min AMRAP 1 Rope Climb 3 Ball/Sandbag Over Shoulder 6 Cluster 50/35kg P1 does work, while P2 will perform 400m run. P2 will swap with P1 upon ret
Warm up 400m run -into- 3 Rounds 1 Banded Monster walk complex 5m Walking Hamstring Stretch 6/6 Split Squats 6/6 Single Leg Glute Bridge Strength Back Squat 15 min to find 1 Rep Max 1 x 8 @ 50% 1 x 5